🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 101026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

All the best to our CrossFit Algoa/AFL Athletes taking part in Fittest in PE this weekend! Go support our members this weekend – they will be competing Friday to Sunday!

As such there will be no Saturday 8:30 am class. I will let you know if we have Open Box and when!

1) DB GTOH – 1 Rep non-dominant then 1 Rep dominant – EMOM 10 min (Max Day)

Score = Max Day

GTOH – db snatch (any) or db clean (any) and jerk/push press

Then…

2) FIPE 2025 RX Team Event 6:

5 AMRAP:

Partner A

18 Wall Balls

6 alt Devils Press

Partner B

Max Kettlebell Box Step Overs

Rest 1min

5 AMRAP

Partner B

18 Wall Balls

6 alt Devils Press

Partner A

Max Kettlebell Box Step Overs (20”)

Score A: Reps at Station A

Score B: Reps at Station B

CFA/AFL LITE:

RX – 9.1/6.2kg 10/9ft, 22.5/15kg, 24kgx2/16kgx2 (51cm)

Int1 – 9.1/6.2kg 10/9ft, 20/15kg, 20kgx2/12kgx2 (51cm)

Int2 (INT) – 9.1/6.2kg 10/9ft, 15/10kg, 16kgx2/12kgx2 (51cm)

Int3 – 9.1/6.2kg 10/9ft, 15/10kg, 12kgx2/8kgx2 (51cm)

Beg1 (BEG) – 6.3/4.5kg 10/9ft, 10/7kg, 12kgx2/8kgx2 (51cm)

Beg2 – 6.3/4.5kg 8/7ft, 7/5kg, 8kgx2/5kgx2 (51cm)

Beg3 – 6.3/4.5kg 7/6 ft,5/2.5kg, 5kgx2/2.5kgx2 (51cm)

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 091026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

All the best to our CrossFit Algoa/AFL Athletes taking part in Fittest in PE this weekend! Go support our members this weekend – they will be competing Friday to Sunday!

As such there will be no Friday 12:00 Noon Class nor no Saturday 8:30 am class. I will let you know if we have Open Box and when!

1) DB GTOH – 1 Rep non-dominant then 1 Rep dominant – EMOM 10 min (Max Day)

Score = Max Day

GTOH – db snatch (any) or db clean (any) and jerk/push press

Then…

2) FIPE 2025 RX Team Event 6:

5 AMRAP:

Partner A

18 Wall Balls

6 alt Devils Press

Partner B

Max Kettlebell Box Step Overs

Rest 1min

5 AMRAP

Partner B

18 Wall Balls

6 alt Devils Press

Partner A

Max Kettlebell Box Step Overs (20”)

Score A: Reps at Station A

Score B: Reps at Station B

CFA/AFL LITE:

RX – 9.1/6.2kg 10/9ft, 22.5/15kg, 24kgx2/16kgx2 (51cm)

Int1 – 9.1/6.2kg 10/9ft, 20/15kg, 20kgx2/12kgx2 (51cm)

Int2 (INT) – 9.1/6.2kg 10/9ft, 15/10kg, 16kgx2/12kgx2 (51cm)

Int3 – 9.1/6.2kg 10/9ft, 15/10kg, 12kgx2/8kgx2 (51cm)

Beg1 (BEG) – 6.3/4.5kg 10/9ft, 10/7kg, 12kgx2/8kgx2 (51cm)

Beg2 – 6.3/4.5kg 8/7ft, 7/5kg, 8kgx2/5kgx2 (51cm)

Beg3 – 6.3/4.5kg 7/6 ft,5/2.5kg, 5kgx2/2.5kgx2 (51cm)

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 081026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) A workout for those wanting to compete in Hyrox (29 min) –

AMRAP 4 min of:

500m Run

AMRAP 9m Sled Push (low bar), return stand Sled Pull (30kg, 35kg/10kg, 35kg)

Rest 1 min

AMRAP 4 min of:

400m Run

AMRAP Burpee Broad Jump

Rest 1 min

AMRAP 4 min of:

400m Run

AMRAP Rowing or SDHP (20kg/12kg)

Rest 1 min

AMRAP 4 min of:

400m Run

Framers Carry (24kgx2/16kgx2)

Rest 1 min

AMRAP 4 min of:

400m Run

Bumper/SB Lunges (20kg/10kg)

Rest 1 min

AMRAP 4 min of:

400m Run

AMRAP Wall Balls (9.1kg/6.3kg to 10/9ft)

Score = Total Reps

10m = 1 Rep for Run

Sled 1m = 1Rep

LITE:

Beg1 – PU (P/G), SDHP 16/10kg, Fc 20kgx2/12kgx2, Bmp Lunges (10/5kg), WB (6.3/4.5kg at 10/9ft)

Beg2 – RR (1/0.5m), SDHP 12/8kg, Fc 16kgx2/8kgx2, Bmp Lunges (5/2,5kg), WB (4,5/3kg, to 10ft/9ft)

Beg3 – RR (0.5/0m), SDHP 8/5kg, Fc 12kgx2/5kgx2, Bmp Lunges (2,5kg/0kg), WB (4,5/3kg, to 9/8ft)

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 071026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Power Clean and Push Jerk – EMOM 10 min (Max Day):

Min 1-4 – TNG 3 Reps

Min 5-7 – TNG 2 Reps

Min 8-10 – 1 Rep

Score = Sum of heaviest Load on respective Rep Ranges

LITE:

Keep loading so that great form is maintained

Then…

2) Complete 4 Rnds of the following for Max Reps:

AMRAP 3 min

400m Run

3x T- Wall Walks

AMRAP DU

REST 90 sec

Score = Total Reps (40 + 18 + DU reps – for all 3 Rnds)

FiPE – Rest day

Note:

T-WW Complex consists of 6 Reps:

Wall Walk Up,

Horizontal Wall Walk R 0.5m,

Horizontal Wall Walk L 1m,

Horizontal Wall Walk R 0.5m,

Wall Walk Down

MVT STD’S:

Each Mvt is 1 rep except the Hor WW L being 2 reps

Wall walk portion standards as per usual!

Horiz WW stds – hands remain on line each step

Inside hand passes 0,5m mark, then returns past 1m mark so inside hand passes this park and returns back to WW position.

For today… if you fail at any point you can restart your rep at the start of that section of the complex.

I.e. if you fail the Wall walk down portion of this complex…

Rest and then get up onto the wall to the start position and return correctly to the floor to complete the down portion of the WW.

LITE:

Rx – hands on 25cm line from wall

Int1 – Hands – 50cm

Int2 – Hands – 70cm

Int3 – Hands – 80cm

Beg1 – Run 350m; Hands – 90cm; 2 DU plus rest SU

Beg2 – Run 300m; Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long); SU

Beg3 – Run 250m; Floor T- WormW; SU

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 061026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Floor Press 3 – E2ndMon2ndM for 10 min (Start 65% 1RM, climb to Max Day)

Score = Load

FiPE athletes – Bench Press 2-2-2 (80% 1 RM)

LITE:

Keep loading so that great form is maintained

Then…

2) 2019 EECC Heavy Mary meets Light Linda…  all mvts done in a weight vest (WV 9.1/6.3kg)

3 RFT in a Weight Vest (WV 9.1/6.3kg):

9 Deadlift (60kg/35kg)

9 Clean (squat) (60kg/35kg)

9 Bench Press (60kg/35kg)

5 HSPU

10 Pistols

15 PU

TC = 11 min (Class extended TC 16 min)

Score = Time/TC plus 1 sec/rep missed

Nb – Do the bench press as a floor press today if you do not use a bench or 2x boxes to bench from.

Today a 2nd BB can be used at the rack if needed!

LITE:   

Intermediate ECC (Int1) – No W/Vest, 55/30kg, HSPU(flr/1 Abmat), 10 Box/SU (61/51cm w 24/16kg KB, 10 PU)

Int2 – PU; 50/28kg

Int3 – PU , 45kg/26kg

Beginner (Beg1) – 40/25kg, PU (feet/kneeling), Lunges, 15 RR (1m/0.5m)

Beg2 – RR (0m), 30/20kg

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 021026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squats 3 – E2ndMon2ndM for 10 min (80% 1RM)

Score = Load

FiPE athletes – Front Squats 2-2-2 (80% 1 RM)

LITE:

Keep loading so that great form is maintained

Then…

2) Burpee Buffet No. 4 – 3RFT:

12 Bpe Broad Jumps (1.24/1m)

9 Bpe GTOH (22.5kgx2/15kgx2)

6 Bpe Sandbag/Bumper Vaultovers (45/30kg at 122/102cm)

TC – 10 min

Score = Time or TC plus 1 sec/rep missed

Sub SB V/O with Bumper to Shlder, put down then VO (do not throw bumper over box)

LITE:

Int1 – same

Int2 – SB 40kg/25kg

Int3 – DB 20/12kg; SB 40/25kg

Beg1 – B-BJ 1/0.8m; DB 15/10kg; SB 30/20kg at 76cm

Beg2 – B-BJ 0.8/0.5m; DB 10/7kg; SB 25/15kg at 61cm

Beg3 – B-Broad Step 0.5m; DB 7.5/5kg; SB 20/10kg at 51cm

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 031026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

HERO WOD “Kev” (170906)

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

AMRAP (with a Partner) in 26 minutes:

6 Deadlifts (143kg/93kg) (each)

9 Bar-Facing Burpees (synchronized)

9 Bar Muscle-Ups (each)

16.7m Partner Barbell Carry (143kg/93kg)

Score = Total Reps

CFA/AFL LITE:

L3 – 136/90kg; 6 B-MU e

Int1 – 130/85kg; 8 B-MU (B/P) e

Int2 – 115/70kg; 7 B-MU (P/G)

Int3 – 100/65kg; 6 B-MU (G/B) e or 12 C2B PU e

Beg1 – 85/55kg;  15 PU (P/G) e; BBF Bp SO

Beg2 – 70/45kg; 15 RR (1.5/1m) e; BBF Bp SO

Beg3 – 60/35kg; 15 RR (1/0.5m) e; BBF Bp SO

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 021026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

HERO WOD “Kev” (170906)

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

AMRAP (with a Partner) in 26 minutes:

6 Deadlifts (143kg/93kg) (each)

9 Bar-Facing Burpees (synchronized)

9 Bar Muscle-Ups (each)

16.7m Partner Barbell Carry (143kg/93kg)

Score = Total Reps

CFA/AFL LITE:

L3 – 136/90kg; 6 B-MU e

Int1 – 130/85kg; 8 B-MU (B/P) e

Int2 – 115/70kg; 7 B-MU (P/G)

Int3 – 100/65kg; 6 B-MU (G/B) e or 12 C2B PU e

Beg1 – 85/55kg;  15 PU (P/G) e; BBF Bp SO

Beg2 – 70/45kg; 15 RR (1.5/1m) e; BBF Bp SO

Beg3 – 60/35kg; 15 RR (1/0.5m) e; BBF Bp SO

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 011026

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) EMOM 10 min:

Min 1 – T2B Rep Max

Min 2 –  Turkish Get-Ups 2(1e) (Climb to Max Day)

Score = Sum of Reps x Max Load used

Then…

2) AMRAP 10 min (SB 45/35kg) of:

10/8 Sandbag Cleans (power)

10m/7m Sandbag OH walk (Sandbag held above head)

10/8 Sandbag Squats (Shoulder)

10m/7m Sandbag OH walk (Sandbag held above head)

10(5e)/8(4e) Sandbag Lunges (Belly hold)

Score = Total Reps

Note 1m =3 ft 3,37 in 1 Rep on walking

LITE:

Nb – B1-3 uses men’s reps only for Men and Women

Int1 – Same
Int2 – 9/7reps and 9/6m Reps – Rx load
Int3 – 8/6reps and 8/5m – Rx load
Beg1 – 35/20kg
Beg2 – 20/13.6kg
Beg3 – 13.6/10kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 300926

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Power Clean and Push Jerk – EMOM 10 min (Max Day):

Min 1-4 – TNG 3 Reps

Min 5-7 – TNG 2 Reps

Min 8-10 – 1 Rep

Score = Sum of heaviest Load on respective Rep Ranges

LITE:

Keep loading so that great form is maintained

Then…

2) Complete 3 Rnds of the following for Max Reps (17 min):

Min 1 – C2B Pull-ups

Min 2 – KB Hang Clean and STOH (24kgx2/16kgx2)

Min 3 – Lateral Box Jump Overs (61cm/51cm)

Min 4 – Sled Push High Bar 6m, Return Low Bar 6m (35kg plus 40kg/20kg)

Min 5 – D-Ball Overhead and Drop (20kg/15kg)

Min 6 – Rest

Score = Total Reps

Note:

Sled – 1 length is 3 reps (2m is 1 rep)

LITE:

Int1 – same RX

Int2 – 20kgx2/12kgx2

Int3 – 20kgx2/12kgx2; PU

Beg1 – 15kgx2/10kgx2; PU (P/G), Lat BStepO (61/51cm), Sled (35kg, 20kg/0kg), D-Ball 20kg/10kg

Beg2 – 10kgx2/7kgx2; RR (1/0.5m), Lat BStepO (51/41cm), Sled (35kg, 20kg/0kg), D-Ball 15/10kg

Beg3 – 7.5kgx2/5kgx2; RR (0.5/0m), Lat BStepO (41/30cm), Sled (35kg, 20kg/0kg), D-Ball 10/5kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!